Hate being stuck in the kitchen all day? Then you need a meal prep plan! We’ll walk you through some super-simple vegan meal prep recipes that you can do even if you’re a newbie to a vegan diet!
Although this post is not a tutorial on how to plan your meals throughout the week, we’ll pitch in some ideas by Sweet Peas and Saffron to help you tailor a plan. These recipes are filled with nutrients and protein to fuel you throughout the day and ensure a full stomach.
Why Do I Need to Meal Prep?
Meal prep essentially saves you time and stress in preparing your meals every day. Because let’s face it. Who wants to spend 2 hours cooking food in the morning, right? By preparing your meal ahead, you can save time in the morning by quickly grabbing your pre-made food in the fridge. With a meal prep plan, you don’t have to eat outside, so you save money. Also forcing you to stick to a healthier diet.
Now that you’re convinced, let’s get on to your vegan meal prep recipes!
Breakfast
Vegan meal prep breakfast is excellent for people always in a hurry, especially in the mornings!
Overnight Oats (With Fruity Surprise!)
This recipe requires zero cooking and 10 minutes of preparation time. You can enjoy creamy oats with sweet fruits surprise on the go!
What You Need
Pint jar
Spoon
Measuring cups
Measuring spoons
½ cup rolled oats
Ingredients
A cup of frozen fruits (berries, mango, peach, cherries, etc. as long as they are juicy fruits)
1 tsp maple syrup (or you could use honey, coconut sugar, or any sweetener)
A tablespoon of chia seeds
¾ cups almond milk (you can use any kind of milk of your choice)
How to Make Your Fruity Breakfast
Place your frozen fruits in the bottom of your jar. Smash it to a pulp with a spoon (or spatula),
Then, place the following in order: Maple syrup, rolled oats, chia seeds, and almond milk.
Don’t stir! After you’ve done this, cover your jar with the lid, then store it on your fridge overnight.
Store it for up to four days.
Enjoy!
Do note that you need to prepare this ahead before you get to enjoy a good meal.
Nutritional Info
Calories: 343kcal
Carbohydrates: 60g
Protein: 10g
Fat: 8g
Saturated Fat: 1g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 2g
Sodium: 136mg
Potassium: 240mg
Fiber: 13g
Sugar: 21g
Tofu Scramble: Tastes Like Real Scrambled Eggs!
If you’re feeling a little extra, then this recipe is for you! It’s plant-based, gluten-free, and vegan! Enjoy your breakfast in 20 minutes.
- Prep Time: 15 mins
- Cook Time: 10 mins
- Total Time: 20 mins
What You Need
Nonstick pan
Measuring cups
Measuring spoons
Airtight containers
Bowls
Ingredients
½ bunch Asparagus (chopped)
12 oz crumbled extra firm tofu
A cup of sliced mushrooms
1 cup chopped bell pepper
A teaspoon of onion powder
½ tsp turmeric
1 tsp garlic powder
½ tsp salt
3 tbsp nutritional yeast
1 tbsp olive oil
½ cup of water
How to Make Your Tofu Scramble
Crumble your tofu in a container but leave some chunks.
Chop the veggies.
Mix the nutritional yeast and spices in one bowl.
Heat olive oil in a nonstick pan over medium heat.
Add the veggies until saute for 5-7 minutes.
Then add the spices and nutritional yeast that you’ve mixed in one container while the veggies are still cooking. Stir well.
Then add the crumbled tofu and water. Mix until well combined for 4 minutes.
Remove from heat and serve.
Additional Notes
If you want to store some for your future meal, you can portion this into containers and leave them on your fridge.
You can reheat this in the microwave.
This recipe lasts for 4 days.
Nutritional Info
Calories: 131kcal
Carbohydrates: 10g
Protein: 11g
Fat: 5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 350mg
Potassium: 520mg
Fiber: 3g
Sugar: 3g
Vitamin A: 1590IU
Vitamin C: 51.2mg
Calcium: 42mg
Iron: 2.9mg
Lunch
Having your lunch prepared ahead saves you energy and money. Instead of eating out, you can enjoy a hearty meal at home! Here’s our ultimate lunch recipe for you.
Cauliflower Cashew
- Prep Time: 15 mins
- Cook Time: 45 mins
- Total Time: 60 mins
What You Need
Baking sheet
Measuring cups
Measuring spoons
Airtight containers
Bowls
Ingredients
Vinaigrette
2 tsp finely grated ginger
½ tsp dijon
¼ cup olive oil
2 tbsp honey
¼ cup white wine vinegar
Salad
⅔ cup uncooked barley (2 cups when cooked)
8-10 cups chopped cauliflower (bite-size)
Salt and pepper
½ cup cashews
15 oz chickpeas
1 tbsp olive oil
Tips before making your food
Cashews soften when refrigerated. Add them right when serving the food.
Multi-task to save time. While barley is cooking, you can simultaneously roast your cauliflower.
This recipe is best consumed when hot.
For a gluten-free recipe, swap Barley with Quinoa.
Use honey instead of maple syrup for a completely vegan meal.
How to Make Cauliflower Cashew for Lunch
Cook barley according to instructions, then set aside.
Preheat the oven to 218°C (425°F).
In a large bowl, pour your cauliflower with olive oil and sprinkle some salt and pepper.
Put cauliflower on a baking sheet.
Roast cauliflower until soft and golden in some areas. Don’t forget to turn it in every 20 minutes.
Mix all vinaigrette ingredients.
Then, pour all salad ingredients into 4 airtight containers.
Refrigerate to store.
Reheat if you are ready to eat (or you can eat it cold).
Nutritional Info
Calories: 442kcal
Carbohydrates: 77g
Protein: 23g
Fat: 10g
Saturated Fat: 2g
Sodium: 438mg
Fiber: 21g
Sugar: 18g
Dinner
They say that people on a diet should eat less (or almost nothing) during supper. We personally think that it should be the most wholesome meal of all! As long as you eat at the right time with the right amount, you should be good to go. Besides, you should see it as a reward after a whole day’s hard work.
We’re giving you our favorite vegan meal prep recipe for a fulfilling dinner!
Hearty Lentil Soup
This unique soup recipe is thick and loaded with veggies and fresh herbs. With this recipe, you can enjoy a cozy evening and relax after a good meal.
- Prep Time: 20 mins
- Cook Time: 20 mins
- Total Time: 40 mins
What You Need
Pot
Measuring cups
Measuring spoons
Airtight containers
Bowls
Ingredients
1 small lemon juice
3 tbsp olive oil
2 tbsp tomato paste
1 diced onion
4 minced garlic cloves
1 cup dried and uncooked brown lentils
2 finely chopped carrots
2 finely chopped ribs celery
5 cups stock
1 tsp dried thyme leaves
2 sprigs fresh rosemary
1 bay leaf
1 tsp salt
Tips before making your food
You can cook this in an instant pot for 10 minutes high pressure and 10 minutes of natural pressure release.
You can try cooking this in 6-8 hours in a slow cooker, continually checking on the lentils.
For a wholesome meal, pair this up with some crusty bread.
How to Make a Hearty Vegan Soup
Heat the olive oil in a pot over medium heat.
Cook onion until translucent for 7 minutes.
Then, cook the garlic for 1 minute.
Coat the onion and garlic by adding tomato paste. Cook them for 2-3 minutes.
Then add the rosemary, carrots, lentils, thyme, bay leaf, celery, stock, and salt.
Cover the pot to simmer.
Reduce heat after and cook for around 40 minutes until you see the lentils soften.
Then, remove the bay leaves and herbs. Add the lemon juice and stir.
Portion into containers and fridge.
Serve and enjoy!
This meal can last up to four days when refrigerated. When frozen, it can last up to 6 months!
Nutritional Info
Calories: 210.89kcal
Carbohydrates: 27.72g
Protein: 9.15g
Fat: 7.48g
Saturated Fat: 1.05g
Sodium: 1240.98mg
Potassium: 500.29mg
Fiber: 11.26g
Sugar: 4.97g
Vitamin A: 4015.2IU
Vitamin C: 7.77mg
Calcium: 43.77mg
Iron: 2.92mg
Snack
Yup. We know you, foodies, out there love a good snack. And we’ve found the absolute recipe for you to add to your meal plan!
No-Bake Energy Bites
An energizing snack that will boost your mood to conquer your day! Three different flavors to satisfy your tongue.
- Prep Time: 15 mins
- Total Time: 45 mins
What You Need
Measuring cups
Measuring spoons
Airtight containers
Scoop
Bowls
Ingredients
Basic Bites
1 tbsp coconut oil
1/3 cup natural nut butter (or sunflower seed butter if you have a nut allergy)
¼ cup ground flax
1/4 cup maple syrup or honey
1/2 cup rolled oats
2 tbsp chia seeds
Dark Chocolate Bites
1 tbsp espresso powder
2 tbsp dark chocolate chips (you can choose any chocolate you want)
Cranberry Almond Bites
¼ cup cranberries (dried)
¼ cups almond (sliced)
Tips before making your food
Do not skip the chilling step. It is crucial to prevent tackiness when rolling it up to a ball.
You can wet your hands before rolling.
If you want to make it into bars, you can press the mixture in a loaf pan instead of rolling them into a ball.
If you over freeze the mixture, you can leave it for a while at room temperature.
This recipe needs to be prepared beforehand before eating.
How to Make The Perfect Energy Bites
Melt your coconut oil in a bowl.
Mix the natural nut butter and maple syrup (or honey). Stir until smooth.
Then. Add all the remaining ingredients.
Chill the mixture for 2 hours.
Scoop and roll into a ball and refrigerate overnight.
Enjoy!
This meal can last up to 1 week when refrigerated. When frozen, it can last up to 3 months!
Nutritional Info
Calories: 107kcal
Carbohydrates: 13g
Protein: 2g
Fat: 6g
Saturated Fat: 1g
Sodium: 12mg
Fiber: 2g
Sugar: 8g
Get Planning!
Yikes! We hope we’ve motivated you to get your vegan meal prep plan up and running. The recipes mentioned above are foolproof and perfect for a good start. Just remember that there is no perfect plan, except one that works well for you. So, experiment and let us know in the comments how it went with you!
